Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x strides 30/40/50m and a few starts etc

110m - 1st in 14.16
250m - 2nd in 36.38 (ran this one from the
300 start to the 50m mark and probably
could have attacked the first part of the
bend a bit harder)

3 x double grandstand step runs (27/30/30s
with rests of 40s/60s) This is a good guide
that shows me i need to do more fitness
work.